Although this article is primarily about mens' chests, I would point out to any female reading this that training your chest won't increase breast size itself due to the fact that they are composed of mainly glandular and fatty tissue, but it is still well worth doing as strong, toned chest muscles make it look as though you have a shapely and fuller chest.
It is most definitely an advantage in many sports to have strong chest muscles- think of team sports like Rugby and American Football, which both include throwing, tackling and grabbing.
Throwing disciplines like the Shot Putt, Discus and Javelin.
Volleyball, Tennis and Basketball all involve throwing or hitting.
What about Swimming and Gymnastics...
consider how the chest is important in these as well.
The biggest chest muscle is the Pectoralis Major and it originates from the sternum and collarbone with the insertion point being in the Humerus or upper arm bone.
What is its function? 1.
It is the main muscle involved when you pull your arm in front of your chest.
2.
It helps flex the shoulder in order that you can push.
3.
It lifts the arm forwards.
Beneath the Pec.
Major is the Pectoralis Minor which helps to lower the shoulder-blade.
Here are four common problems: Upper area of the chest is sunken or flat...
Both sexes may be built like this and it is obvious when a side view is taken.
Women can experience a decrease in musculature on the top of the chest if they have been dieting for some time.
Obviously it would benefit these females if they were to target the upper chest to build it up.
Ladies will be proud of an enhanced cleavage and men will develop a more convex appearance to the chest.
Gym exercises to encourage upper chest development must be done on a bench which is inclined to an angle of between 30 and 45 degrees.
From my teaching, I have found the following exercises to be very good for the upper chest with females using moderate weights and guys heavier ones: Women- Incline bench press...
2-3 sets of 10-12 repetitions per set Incline dumb-bell press...
same Incline dumb-bell flye...
same Men- Incline bench press...
3-4 sets of 6-10 repetitions per set Incline dumb-bell press...
same Incline dumb-bell flye...
same A narrow chest combined with rounded shoulders or appearing so...
This is not uncommon and the chest here will appear to be concave.
The size of the chest only to an extent depends on the size of the clavicles and rib cage as well as the pectoral muscles themselves but gains can still be achieved.
The first thing to do is to make sure that your posture is always good! Gym exercises must be performed with a complete range of motion and also incorporating chest stretches in between each type of exercise.
Always do this and you will notice that your chest and rib cage muscles are stretched so helping in the re-building process.
Here are 3 exercises for men and women and, as previously, women should use moderate weights and guys heavier weights: Women Barbell or dumb-bell bench press with a wide grip...
2-3 sets of 10-12 repetitions per set Incline barbell or dumb-bell press...
same Dumb-bell flye or cable crossover...
same Men Barbell or dumb-bell bench press with a wide grip...
3-4 sets of 6-10 repetitions per set Incline barbell or dumb-bell press...
same Dumb-bell flye or cable crossover...
same Fat breasts in men due to being overweight in general...
Only fatty tissue is involved here and is generally present on overweight individuals, being called pseudogynecomastia.
{A program of exercise, dietary change and lifestyle adjustments will work wonders in these cases and any good Fitness Professional can advise and put programs in place in all areas.
In general the gym work will incorporate both cardio-vascular and resistance work and need 3 to 4 sessions each week to lose chest fat and achieve all-over results.
The first job is to increase your fitness level generally and gradually bring in more specific exercises to target the chest.
Make sure that your chest program is varied enough to build all-over symmetry.
Gynecomastia in men...
a bona-fide problem where the breasts, or occasionally just one breast, display feminine-like characteristics.
An individual will experience a gradual build-up of glandular tissue on the breast, due to an imbalance in two hormones.
With some men it is underlying the nipple and with others it is all over the breast.
Glandular tissue is not the same as fat so the two must not be confused, although gynecomastia sufferers could well have a fat build-up as well.
Only a physician can diagnose this problem, so see one first.
As soon as the condition is diagnosed, treatment could well include hormone therapy but the patient will definitely benefit from focused exercise plus dietary and lifestyle adjustments - there is no doubt that the 3 essentials of exercise, diet and lifestyle will be beneficial - the individual will be helped considerably by adopting an exercise program plus dietary and lifestyle changes.